How to do the Dumbbell Single Leg Squat
Dumbbell Single Leg Squat is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Dumbbell Single Leg Squat demonstration · © GymiaFit
Dumbbell Single Leg Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Single Leg Squat step by step
- 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- 2Extend one leg forward and keep it off the ground throughout the exercise.
- 3Bend your standing leg and lower your body down as if sitting back into a chair.
- 4Keep your chest up and your back straight.
- 5Pause for a moment at the bottom, then push through your heel to return to the starting position.
- 6Repeat for the desired number of repetitions, then switch legs.
Dumbbell Single Leg Squat — questions
What muscles does the Dumbbell Single Leg Squat work?
The Dumbbell Single Leg Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Dumbbell Single Leg Squat?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Single Leg Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Single Leg Squat?
Dumbbell Bench Squat, Dumbbell Contralateral Forward Lunge, Dumbbell Lunge train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Single Leg Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.